Overview
How to do it
- 1
Setup
Lie back on a bench and keep your feet flat on the floor.Position yourself beneath a barbell rack, then set the bar at a comfortable height that you can reach without strain.
- 2
Grip and Hand Placement
Reach overhead and take the bar with an underhand, or supinated, grip. Your palms should face toward your head, and your fingers should wrap securely around the bar.
- 3
Starting Position
Unrack the barbell and hold it above your chest with your arms straight.
- 4
Execution
Take a breath in and lower the bar toward your chest with control. Keep your elbows tucked close to your sides as you descend.Lower the bar until it touches your chest or nearly touches it, and keep a slight arch in your lower back.
- 5
Pushing Phase
Exhale, then press the bar back to the starting position by straightening your arms. Drive the movement with your triceps.
- 6
Repeat
Complete the planned number of repetitions with good form and steady control.
Form tips & common mistakes
Choose a lighter load than you would use for a standard bench press, especially if you are new to this exercise, because the close-grip reverse bench press can be more demanding on the triceps.
Keep your wrists stacked over your forearms so your wrist position stays correct throughout the lift.
At the top of the rep, squeeze your triceps to fully recruit and activate the muscles.
Move in a stable, controlled way through the entire exercise to help reduce injury risk.
As with any exercise, make sure your form is correct before you add heavy weight.
Muscles worked
Triceps، Pectoralis Major، Anterior Deltoid، Biceps Brachii، Forearm
